Quick and Tasty Low-Cal Breakfasts

Starting your day with breakfast can help improve your mood, boost your energy, and help prevent you from overeating later on. Breakfast doesn’t have to take all morning long to prepare and it doesn’t have to set you back on your calorie budget early in the day. Here are five breakfast ideas that take less than 10 minutes to prepare and will cost you less than 300 calories.

Overnight oats

250-300 calories

Overnight oats have become very popular because of their combination of convenience and nutrition. Simply prepare in the evening and when you wake up your breakfast is ready and waiting. Added bonus: make this breakfast in a Mason jar with a lid and it’s instantly portable. How perfect is that?

A simple overnight oats recipe:

Adapted from The Oh She Glows Cookbook by Angela Liddon

Servings: 3

1 ½ cups unsweetened almond milk

1 cup old-fashioned oats (not instant; gluten-free if needed)

¼ cup chia seeds

1 mashed banana

½ teaspoon ground cinnamon

Topping suggestions:

Fresh berries or sliced bananas

Shredded, unsweetened coconut

Nuts or nut butter

Maple syrup or honey

Mix almond milk, oats, chia seeds, banana, and cinnamon together in a bowl. Cover and chill in refrigerator overnight. Scoop into a parfait bowl or glass jar and add toppings of your choice. Enjoy!

Total calories per serving when prepared as above and topped with one-fourth cup of berries: ~260.

Poached Egg on an English Muffin

260 calories

Wait a minute—a poached egg? Like eggs Benedict? That sounds way too fancy. You are right, it does sound fancy, but it’s actually quite quick and simple to make. After you have made this three times, you will have it mastered.

A poached egg recipe:

Servings: 1

1 large egg

1 pinch of salt

Fill a wide casserole pan with an inch or two of water. Bring to a simmer and add the salt. Crack the egg into a ramekin. Remove the pan from heat and gently tip egg it into the ramekin. Cover pan and let sit for five minutes. Use a slotted spoon to remove, drain on a paper towel if desired, and serve. Season with salt and pepper to taste.

Total calories per serving when served with one whole wheat English muffin and two teaspoons of butter: About 260.

Nut-butter on Whole Grain Toast

200 calories

Almond, cashew, and peanut… smooth and chunky… no salt or salted… there are a variety of nut butters out there. Rather than always buying the same kind, why not mix it up and try different types? You may find that you like one kind better than another and they are all fairly comparable in terms of nutrition, containing a healthy mix of fat and protein to keep you going all morning long. Sunflower seed butter is a great alternative for those with nut allergies.

No recipe needed for this option! Simply spread a tablespoon of nut or seed butter on whole grain or sprouted grain toast, top with some fresh fruit, such as sliced bananas or strawberries, and you have a complete breakfast.

Total calories for one slice of toasted, sprouted whole grain bread topped with one tablespoon almond butter and one-fourth cup of sliced strawberries: About 200.

Smoothie

250 – 300 calories

Smoothies are the ultimate option when it comes to speed and convenience, but you’ll want to make sure you include some protein to balance out the fruit. Good protein sources include yogurt, milk, soymilk, and protein powder. Skip the fruit juice and stick to fresh or frozen fruit. Definitely add some leafy greens if you want—they are low in calories and rich in nutrients and fiber.

Granola, Fruit, and Yogurt Parfait

275 calories

This is a classic breakfast that is quick to assemble and can also be portable. Plain Greek yogurt is high in protein and low in sugar, making it a great choice for the base of your breakfast. Add a layer of fresh berries, chopped peaches, apples, or whatever your favorite fruit is to the yogurt, mixing them in if you prefer. Top it off with granola, preferably something low in sugar and containing a variety of grains.

Total calories for six ounces of plain, non-fat Greek yogurt plus one-third cup of granola and one half cup of blueberries: ~275.